The Nutritional Facts for Three Ounces of Grape Tomatoes

by Melodie Anne Coffman

Grape tomatoes are naturally low in calories and high in fiber.

Grape tomatoes are usually available in your local produce department year-round. These tomatoes are easy to pop in your mouth as a quick and healthy snack and blend well with your favorite pasta or salad. A 3-ounce serving of grape tomatoes is about five or six pieces. This small portion packs tons of nutrients into your diet, while providing a minimal amount of calories.

Calories, Carbs, Protein and Fat

Including five or six grape tomatoes, or about 3 ounces, in your lunchtime salad adds a minimal 20 calories. Most of the calories in your diet should come from carbs, since they are the main energy source for your body. Your diet should consist of 45 to 65 percent carbohydrates, says the Mayo Clinic website. If you typically consume around 1,800 calories per day, you need 202 to 293 grams of carbohydrates daily. A 3-ounce portion of grape tomatoes contains nearly 5 grams of carbs, which provide 4 calories per gram. This amounts to roughly 20 calories from carbohydrates.

Fiber

Grape tomatoes are full of beneficial fiber. You need fiber in your diet so that your intestines can push out waste. This process allows you to have bowel movements and keeps you regular. Women need between 22 to 28 grams of fiber each day, but men need as much as 28 to 34 grams. Snacking on a 3-ounce serving of grape tomatoes packs about 1 gram of fiber into your diet.

Vitamin C

Grape tomatoes are chock-full of vitamin C. This water-soluble vitamin is not stored in your body, so it is imperative to get it in your daily diet. Vitamin C aids in wound healing, forms protein required for skin cell formation and keeps your immune system healthy. As an added bonus, vitamin C helps rid your body of damaging free radicals that destroy healthy cells. Women must get 75 milligrams of daily vitamin C and men need 90 milligrams, says MedlinePlus. Enjoying a 3-ounce side of grape tomatoes provides about 6 milligrams of the vitamin.

Lycopene

Red and orange fruits and vegetables, such as grape tomatoes, are rich sources of a vitamin-A compound called lycopene, a powerful phytochemical that has antioxidant properties. In 2005, researchers at the University of Illinois at Chicago published a lycopene study in the "Biochimica et Biophysica Acta" journal. Research participants were all diagnosed with prostate adenocarcinoma, a type of prostate cancer. For three weeks prior to surgery, participants consumed pasta with tomato sauce as a way to add lycopene to their diet. In this short time frame, researchers observed that oxidative stress and DNA damage to prostate tissues diminished significantly. Adding grape tomatoes to your meals promotes antioxidant activity in your body from lycopene. This can reduce damage to cells and tissues and possibly lower your risk of developing prostate cancer.

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About the Author

Melodie Anne Coffman has been writing for various online and print publications since 1996, specializing in human and animal nutrition. After receiving her master's degree in food science and human nutrition, she opened up her own nutrition consulting business in the New England area.

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